The brain, which integrates and governs the nervous system, is composed of nerve cells and nerve fibers, and performs movement, sensory, language, memory, and mental functions. The brain, which plays such an important role, gradually decreases with age, and brain functions and memory deteriorate. It is a natural phenomenon that the brain function declines with age, but it is said that it helps to improve memory while preventing memory loss through improvement of various lifestyles and training. So, today, let’s take a look at various management habits in daily life that can help you improve your memory.
how to improve memory
1. steady exercise
Regular exercise makes the blood flow to the brain smoother and at the same time facilitates the oxygen supply to the brain, which can help improve memory through activation of brain cells. It is known that too little exercise can reduce the size of the brain and reduce brain functions such as memory, so it is recommended to exercise for at least 30 minutes a day.
In addition, it is said that if you do aerobic exercise after learning and learning, it will increase the associative memory and work effectively to keep the learned content for a long time. And it is known that regular meditating along with such steady exercise also has the effect of activating the synaptic network of cranial nerves, which has a beneficial effect on the improvement of memory.
2. Learn new instruments and languages
When learning a new instrument or language, it is said to help activate the hippocampal neurons in the brain, which are deeply related to memory. In addition, if you go for a walk on a new road or try a slightly different route on your way home from work, and go to an unfamiliar place out of the familiar place, your brain tenses up and your body senses become more sensitive, improving memory and concentration. It is said to have a heightening effect.
3. Use of unused hands
It is said that when you use your hand, which is not normally used, a new neural network is formed and the brain area is stimulated. It is said that just trying to write with an infrequently used hand, brushing teeth, mopping, or clicking the mouse stimulates the brain area to help improve brain function and improve memory.
4. Associating with images
It is said that when you try to remember a certain content, you can remember the content for a longer time if you imagine it as an image, like looking at a picture or photo, rather than trying to memorize it with words or sound alone. In addition, it is said that the associative method of listing images by creating a concrete story form composed of characters, situations, and backgrounds to remember the content is also said to be effective. In addition, reading a book or newspaper aloud also stimulates the brain region and improves memory by increasing blood flow to the brain.
5. Get enough sleep
If you do not get enough sleep, your physical condition will drop during the day when you are awake, and it will cause abnormal symptoms such as fatigue and decreased motivation. In particular, chronic insomnia and sleep disorders are known to be direct factors that impair memory. When you get enough sleep, it has the effect of integrating and organizing the information stored in the brain for the day, and it is said that it has the effect of improving memory.
6. Eat foods that are good for your brain
In order to improve brain function and increase memory, it is also a good way to eat various foods called brain foods regularly. Fish such as mackerel, saury, mackerel, salmon, and trout, and nuts such as almonds, peanuts, and walnuts are typical brain foods. The DHA component, the main component of omega-3 fluorinated fatty acids contained in the introduced foods, not only increases the fluidity of brain cell membranes, but also helps to improve brain health and memory by facilitating the flow of brain blood. said to give.
In addition, green vegetables such as spinach, kale, and chard, and various foods such as tomatoes, carrots, broccoli, avocado, paprika, and banana not only help to promote the health of blood vessels and nerves, but also prevent oxidation of brain cell membranes from free radicals. It is said to have a beneficial effect in helping the recovery of damaged brain cells.
7. Social Relations
Because active social relationships stimulate the brain and help relieve stress that adversely affects memory, meeting and communicating with people is also said to be an important part of improving memory. These active interpersonal relationships also help lower the risk of dementia and other degenerative brain diseases because they function to make the brain work more healthily.